HIIT Run, Upper Body Strength, Injury Prevention/Therapy

Therapy this morning.
Internal rotations
External rotations
Straight arm rows on buso ball
Foam roll; lats, back, quads, hamstrings,ITB, calves
Lat stretches
Monster walks
T to W
Calf flex drills (side, back, forward)
Ham and quad stretches


HIIT Run
400m WU
3 x 400m (1:11, 1:14, 1:20)
400m CD

1600
Upper Body Strength
Bench Press 4 x 10 #105
Inclined Bench Press 3 x 5 #105
Shoulder Press 4 x 10 #65
Weighted Dips 3 x 6 #25


Physical Upper body is cashed
Mental Good

Notes: I was very pleased with my run times. When you look at the NSW PTG it says that when you run a 9:00 minute 1.5 mile that you interval time should be 1:26. So I beat that time by 6 seconds minimum each time.
I am planning on starting my new program next Monday. I will post it as soon as I finish it, and I will post on what my nutrition will look like also.
Nutrition:
3500 calories
170g Protien
300g Carbs
170g fat

HOOYAH
Drew